[\< WORKOUTS](https://pedalmania.cc/workouts#list)

# EASY SPIN

RECOVERY · 30 MIN

Easy Spin: each step's target, by time

LENGTH 30 MIN

LOAD 12

STEPS 3

HARDEST Z1

Thirty minutes of light spinning, for the day after a hard one.

## THE STEPS

1. WARM-UP 5 MIN FROM 40 TO 50 % · 90 RPM
2. SPIN 20 MIN AT 50 % · 90 RPM
3. COOL-DOWN 5 MIN FROM 50 TO 40 %

Percentages are of your FTP.

## TIME IN EACH ZONE

- Z1 RECOVERY 30 MIN

## THE COACH SAYS

- 0:00 Nothing to prove today.
- 5:00 Light legs, quick feet.
- 15:00 Halfway. Keep it easy.

## RIDE IT

In Pedal Mania: open WORKOUTS, then OURS, and pick Easy Spin.

[.ZWO](https://pedalmania.cc/workouts/easy-spin/files/zwo) [.ERG](https://pedalmania.cc/workouts/easy-spin/files/erg) [.MRC](https://pedalmania.cc/workouts/easy-spin/files/mrc) For other apps. .ERG is in watts at 250 W: sign in to have it at yours; .ZWO and .MRC are in percent.

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Source: https://pedalmania.cc/workouts/easy-spin